Perhaps you have tried to lose weight before – for the sake of your figure or your health – and gained weight again promptly after dieting. Finding the right diet is almost as difficult as losing weight itself. Because the range is huge: every women’s magazine, every magazine, and many wellness portals on the Internet offer special diets to reduce excess weight.
Not to mention the various advertisements in magazines and newspapers. Although the market is constantly inundated with new slimming programs, the number of overweight people is not falling. Reason enough for the Association for Consumer Information (VKI) to take a closer look at the most popular diet programs.
The VKI has tested more than 80 diets: from fat burner, low-fat, blood group and mixed food diets to food combining and fasting cures to psycho diets. In the new consumer extra “The best diets” you will find out how the weight loss programs work and how effective the corresponding diet is. First of all, the not unexpected result: the vast majority of diets do not even come close to keeping their promises, but with many of the poorly rated programs, those who want to lose weight are also more sick than slim. The bottom line was that the VKI was only able to rate 22 of the eighty weight loss programs as positive.
The result of the VKI examination:
The most successful programs are those that do not promise miracles but take the areas of nutrition, exercise and behavior into account at the same time. Healthy weight reduction programs rely on long-term sustainability and flexibility, because it has been scientifically proven that a permanently slim figure is best achieved with a balanced, energy-reduced mixed diet. This is rich in carbohydrates, moderate in protein and downright stingy with fat.
One of our eleven particularly positive examples is the group program “Slim without a diet”, which does without absolute prohibitions in the culinary area. To discover personal weaknesses, there is a daily record of diet and exercise.
The aim of the concept developed by the Vienna Institute for Social Medicine is the long-term change in diet and lifestyle. Animating and varied are the new Internet fad diets:
The various “low-fat diets” have received both positive and negative judgments. Here, especially when it comes to fat, there is a lot of weight loss. The most important rule is: Everything that is eaten must not derive more than thirty percent of its calories from fat. The guidebooks “Get in”, “You can do without a diet” and “Low fat 30 – lose weight and enjoy” were also rated “good”. The grade “average” was given to “Low Fat 30 – for working people”, “Low Fat 30 – for the whole family”, “How do I cook my husband slim?”, “Get rid of fat” and “The great GU Low Fat book “.
Unsuitable to dangerous
Much was currently cutting edge, makes you sick rather than slim. This also includes the currently popular “fat burner” diets, which falsely promise high weight reduction in a short time. Above all, the book “Fatburner” by Marion Grillparzer, which promotes five kilograms of weight loss in just ten days, should be rejected.
Your recipes provide up to 2200 kcal a day, which is clearly too much for weight loss. In addition, if the calculation is precise, the dishes have far too much fat – despite the contrary promise. The book “Fat Burner – Eating Slim” is not really useful either, because it is full of scientifically unsound statements. With the targeted consumption of fat burners, an extra effect when losing weight is not to be expected, because the most important fat burner is still the muscles and that means more exercise!
Spectacular – but to be rejected: the blood group diet
The “blood group” diet is also spectacular, but should be rejected entirely. The nutritional concept, which is based on the four blood groups, promises not only a child’s play of achieving the ideal weight, but also a reduction in the risk of a number of diseases. According to D’Adamo, the founder of the blood group diet, there is a “naturally grown” diet for each of the four blood groups. Depending on the blood group, certain proteins in food, the so-called lectins, are said to damage the body.
The role of lectins in food is considerably overestimated by D’Adamo and his imitators, and there is a lack of scientific basis for a blood group-specific diet. Most of the herbal lectins are harmless and the few harmful lectins, such as those from the bean, become harmless when cooked.
The propagation of the lemon juice cure, which aims to lose five to ten kilograms in ten days, including up to one kilogram of fat per day, is completely irresponsible. It is known in the professional world that even with a zero diet, no more than two kilograms of fat can be broken down within a week. Only two to three liters of water with lemon juice and maple syrup and a pinch of cayenne pepper are allowed on this fast. Faintness attacks are safe with this regimen reduced to 300 kcal.
For all who want to lose weight in the long term and without the yo-yo effect, interval fasting 16/8 is recommended! Combined with a healthy diet, this creates a holistic approach that can also be used permanently in everyday life.
Tip for women between 40 and 65:
There is a special program for intermittent fasting during menopause!
Intermittent fasting is combined with nutrition plans so that the female body goes back to fat-burning mode despite the “menopause hormone change”.
Technically weak Strunz
Who doesn’t want to get old, fit, and happy? Running guru Ulrich Strunz addresses the basic needs of the wellness society with his lurid books. The nutritional advice in his books certainly corresponds to the current recommendations for a balanced diet with little fat. The devil is in the details, however, and the texts are teeming with errors and false statements. His colleague Dr. Werner Schwarz also compared Professor Baron with the bestseller “Forever Young”.
Guru Ulrich Strunz received the best grade for motivation and animation, but for technical competence, it got a school grade of “four”. Apart from the fact that Strunz’s sports program lacks strength training, the recommendation for daily running is negligent because there is a risk of overload.
Especially for beginners, the running technique “forefoot run” is a wrong tip. In addition, from a sports medicine point of view, “Forever Young” exaggerates the substitution with food supplements in order to increase performance.
Basic tips to make it easier for you to lose weight
- Never shop hungry
- Eat only while sitting and not while walking, standing, or cooking
- Eat slowly and chew each bite thoroughly
- Remember that the feeling of fullness starts at least 15 minutes after starting a meal.
For those who want to lose weight, the VKI nutritionist Mag.Birgit Beck has the following tips ready:
- Take your time: Obese people should not make excessive demands on themselves. Half a kilo of weight loss per week is enough, more burdens the organism in the long run!
- Choosing the right date: never start a diet during periods of stress!
- Integrating family into projects: The new weight loss program should be discussed with all relatives before it starts.
- Check supplies: clear out the fridge and clear out the “snack shop”. Cravings for sweets are best satisfied with some low-calorie gummy bears. If your stomach growls too much, nibble on fruits and vegetables.
- Thinking practically: Can I get the ingredients for my menu plan near me? To what extent are the suggested recipes suitable for the office?
- Targeted shopping: Write a list before shopping and stick to it meticulously!
- Keeping a nutrition log: Make your eating and drinking habits aware in writing and then change them step by step. If food serves as a substitute function, then alternatives such as relaxation techniques should be considered.
- Consider exercise program: Very overweight people should clarify their exercise program with a doctor and bear in mind that exercise is not the only thing that brings exercise. By climbing stairs, cycling, and walking more distances, exercise can be integrated into everyday life